"My all-time favourite dumbbell exercise is the Bulgarian split squat," said Wendy Cao Noakes, NSCA-certified strength and conditioning coach and founder of GetFitt.Ed. "It can be done at home with just the dumbbell and chair or couch." (Make sure whatever you use is sturdy and won't slide back.) She recommended this move as an alternative to a back squat, with research showing it's just as effective as barbell squats when it comes to building leg strength.
- Grab a pair of dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee and return to the starting position.
- This completes one rep. Make sure to do equal reps on both legs.
Image Source: POPSUGAR Photography / Tamara Pridgett